Nutrition Archive

Increasing daily water intake by one, two, or three cups daily can help reduce total calorie intake and lower a person’s intake of saturated fat, sugar, sodium, and cholesterol.

Eating 10 servings of green leafy vegetables per week, or about 1.5 cups per day, may lower a person’s risk for primary open-angle glaucoma by 20% to 30%. These foods are rich in nitrate, which can help reduce eye pressure and improve blood flow to the optic nerve.

Inflammation is an important link between obesity, elevated blood sugar, and type 2 diabetes.

Weight loss can reduce inflammation—a major contributor to diabetes.
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We've known for a long time that being overweight is a major risk factor for developing type 2 diabetes. But only in the last 20 years have researchers determined that metabolism and immune responses are linked and that chronic inflammation plays an important role in the development of obesity, diabetes, and related metabolic diseases. "Inflammation is not only associated with obesity, diabetes, and cardiovascular disease, but also precedes and predicts these conditions," says Dr. Allison Goldfine, head of the Clinical Research section at Harvard-affiliated Joslin Diabetes Center.

Research We’re Watching

In the 2015–2020 Dietary Guidelines for Americans, the emphasis shifted from healthy foods to healthy eating plans. Scientists are also focusing on the role of one's entire diet in preventing osteoporosis.

A team of German researchers analyzed data from more than 90,000 women enrolled in the Women's Health Initiative (WHI), who were ages 50 to 79 when they entered the study.

They follow their own advice to enjoy lots of vegetables, legumes, lean protein, and a fruit-based dessert.

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Following a healthy diet is a proven and powerful way to lower your risk of heart disease. But do you ever wonder if doc-tors actually practice what they preach, especially with regard to their eating habits? While we obviously can't speak for all of them, four Harvard physicians with diverse ethnic backgrounds agreed to share examples of their favorite heart-healthy dinner menus.

Dr. Enrique Caballero, assistant professor of medicine

A native of Mexico, Dr. Caballero directs the Latino Diabetes Initiative at the Joslin Diabetes Center; his research interests include cardiovascular disease prevention.

Watching the sugar in your diet can help you control your weight and potentially avoid serious chronic health problems — for example, heart disease and diabetes.

You might be surprised at how many of the "healthy" foods you eat contain sugar. Energy bars, fruit, flavored yogurt — all are "good" foods, but many of them have a lot of sugar. So, the first step to reducing excess sugar in your diet is to read labels carefully and opt for products that are lower in sugar.

The advice to eat chocolate should be taken with a grain of salt.

Image: Leszek Kobusinski/Thinkstock

Like bees swarming a melting candy bar, the media buzz around the purported health benefits of chocolate has been hard to ignore. The possibility that such a sumptuous treat might actually be good for your heart is very sweet news, indeed.

But there's a lot more to this story that we need to understand before going hog wild in the candy aisle, says Dr. Howard Sesso, associate professor in the division of preventive medicine at Harvard-affiliated Brigham and Women's Hospital. "Simply recommending that people eat dark chocolate as a way of improving health is very misleading, since chocolate products tend to have a significant amount of fat, sugar, and calories." Instead, he and colleague Dr. JoAnn Manson are embarking on the Cocoa Supplement and Multivitamin Outcomes Study (COSMOS), a four-year trial involving 18,000 participants that is designed to tease out the intricacies of chocolate's health-promoting nutrients (www.cosmostrial.org).

Various herbs and other supplements have been touted for their ability to improve cholesterol levels. Here's what the research shows — and doesn't show — about some of the best-known products.

Hawthorne. The leaves, berries, and flowers of this plant are used to make medicine that was traditionally used to treat cardiovascular diseases. It may lower cholesterol by increasing the excretion of bile and decreasing the body's production of cholesterol. Verdict: It may possibly help.

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Think about this the next time you fill your plate with kale or spinach: a study published in JAMA Ophthalmology Jan. 14, 2016, found that boosting leafy green vegetable intake is associated with a reduced risk of developing glaucoma, a leading cause of blindness.

Harvard researchers analyzed the dietary information reported by more than 100,000 men and women in two long-term studies, each lasting more than 25 years. Those who ate the most leafy greens had a risk of developing glaucoma that was 20% to 30% lower than that of those who ate the least. What's the link? Glaucoma causes damage to the optic nerve, through increased pressure from fluid in the eye or impaired blood flow to the optic nerve. Leafy greens are loaded with nitrate, which the body converts to nitric oxide. "Nitric oxide is important for maintaining optimal blood flow, and possibly for keeping eye pressure low," speculates Dr. Jae Hee Kang, the lead author of the study and a Harvard Medical School assistant professor. The study doesn't prove that leafy greens reduce glaucoma risk; it only shows an association between the two. Eating leafy greens is also linked to lower rates of inflammation, cancer, heart disease, and even macular degeneration.